Five Ways To Relieve Muscle Soreness

Your muscles can become sore when you overuse them or strain them while playing sports or exercising. It’s also normal to experience mild soreness after strenuous workouts as your muscles recover. You can relieve sore muscles in several ways, although you should seek orthopedic care if you have severe or recurring muscle pain. orthopedic care

1. Stretching

Stretching your muscles after working out can help reduce soreness. Spend roughly ten minutes doing gentle stretches after exercising to help your muscles cool down. You can also help prevent your muscles from pulling or straining by warming up with stretches for about ten minutes before working out.

2. Doing Light Exercises

In the case of orthopedic care, you don’t have to stop exercising with sore muscles, but you should give them time to recover. While your muscles are healing, do light physical activity, such as going for walks or going swimming, rather than doing other strenuous exercises. This helps keep you flexible without causing your muscles to become even more sore.

3. Applying Heat

Putting a heat wrap or a heating pad on sore muscles can help ease tension and soreness. Use a heating pad while you’re sitting or resting at home, and switch to a heat wrap if you’ll be at work or up and about throughout the day. Keep in mind that you should never sleep with a heat wrap or heating pad on.

4. Taking OTC Pain Relievers

If you need additional pain relief, consider taking nonprescription medication, such as acetaminophen or ibuprofen. These over-the-counter pain relievers can reduce muscle soreness temporarily, but you shouldn’t be taking them on a regular basis.

5. Massaging Sore Muscles

Massages can relieve tight, sore muscles by reducing inflammation. They can also speed up the recovery process after working out. You can enjoy these benefits by kneading sore muscles for about ten minutes after exercising.

If your muscle pain persists, your doctor might discuss other treatment options with you or recommend orthopedic care. An orthopedist can offer other suggestions for long-term relief from muscle pain.

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